150505 Tuesday – Contra Costa Throwdown & “Breaking Dawn”

Congrats to everyone who competed this weekend at the Contra Costa Throwdown. Since everyone was busy working hard and PRing we didn’t get a group shot so here is a photo of Jeremy and Ryan with games athlete Marcus “The Hair” Filly.

Don’t forget to Pre-order this years Regional shirt by Wednesday May 6th. http://www.diablofitnessengineering.com/products/regional-fan-shirt-2015


Mobility:  Shoulder Mobility


Skill Practice Warm Up: Spend 10 Minutes working up to a challenging 2 rep thruster (from the floor).


Strength:  None.


Metabolic Conditioning: “Breaking Dawn” – 4 Rounds – In Two Minutes:

5 ‘Heavy’ Jerks (Performance: 155lbs, Athletic*: 95lbs, Health: 55lbs)

10 ‘High’ Box Jumps (Performance: 30in, Athletic*: 24in, Health: 20in)

Then max repetitions of low sled push & high sled push 20 feet (Performance: +140lbs, Athletic*: +90lbs, Health: +50lbs) – Each sled push is 1 rep (out and back = 2 ‘reps’)

Rest 2 Minutes

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 72 – 84 reps (Which is 12 – 24 total sled pushes)

Coaching Tips: Make sure to actually Jerk the weight overhead, don’t muscle it up with a push press, feel free to do split jerks if needed. Make sure to step down off the box after each jump, no one should be rebounding these, the risk vs reward is not worth rupturing your achilles. Make sure you run over to your sled since you have so little time, go all out on the sled pushes since you get two minutes of rest each round. Everyone should partner up with someone of like ability since two people can share one sled (The workout is set up with 2 minutes of work and 2 minutes of rest for a reason).

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Compare To: New Workout!


Optional ‘Cash Out’: None.

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